Alright! Deadlifting on Sunday morninng! Holy Deadlift! Indeed.

Apparently tomorrow is Sunday in the alternate universe I live in. Wow

loving the early posts guys!

leg is still messed, surgery went great, my hammy recoiled into my butt so it was quite the time getting it pulled back, (lots of downers to loosen the muscles~ couldnt even talk for like 2 days cuz the muscles were too relaxed) cant wait to get back after rehab tho. they say im healin rediculously good. they say taht if i wasnt in such good shape it wouldve taken a year to get to where i am a week and a half later. also good news, only 3 small incisions, one is fully healed no scar, and the other two are lookin like they wont scar much either :D not bad for major work!

I did 17 Pull-ups in A ROW!

12 then 14 then 17 then 14 then 11. I can't believe it. My PR was 12 from the Cert in Pittsburgh.

What a Birthday present to myself :)

This means my Fran time is going to go WAY down. Holy guacamole I can't believe I did that.

They were all overhand and all chin over the bar. My Coach didn't count the few that I missed. I know I can do more. I'm so proud. and excited.

I also got through the transition of the MU a ton of times. Now if I can just get out of that stinkin dip I'll have a full MU. I just sit there in the bottom of the dip kicking my legs trying to get up.

YAY

nothing like DLs after instruction from Rip.....
this is my lucky week

Way to go AllisonNYC! Keep up that enthusiasm and you'll have the muscle up in no time.

I was going to add in 5x5 deads tonight and though better of it... good thing

Called it, only the second time.
Was going to add dreadlifts to my Lynne,figured this was coming. Was unsure of the numbers, but nailed the lift.

Hello All, 1st-time poster been doing CF for about 4 months. I bought the Zone books and have a question. The amounts for Blocks seem to vary from book to book. For Example, in Enter The Zone Appendix C pg 230 says 1 cup Broccoli is 1 block. However, in The Top 100 Zone Foods, pg 40 says 3 cups is 1 Block. Both pages identify it as cooked. Any ideas for the great discrepancy? Thanks a lot for the assistance. Jarrod

Don't sweat broccoli. You can eat greens until you explode. There are virtually zero carb calories and as long as you don't over do the cheese sauce, you should be fine.

Posts already?!?

AllisonNYC ... I'm SO jealous of your pullups... I can only do 5 in a row...

all things broccoli (wfs):
http://www.nutritiondata.com/foods-broccoli000000000000000000000.html

2 cups of raw, chopped broccoli yields about 1 block according to the data.

1.5 cups of cooked, boiled, drained broccoli without salt = 1 block.

Frozen, cooked, boiled, drained, without salt: 2 cups to the block again.

Basically, grab 4 handfuls!

Awesome! I was going to do this anyway in addition to the WOD. My back's been itchin' fo' some deadliftin'.

I'm such a dork.

#3 tekev ~ that's great news. take care of yourself so u can get back on the Kool-Aid soon!

AllisonNYC ~ excellent work on the pull-ups! and that muscle-up is so yours already. remember wut Rob Miller said in part II of developing the muscle-up vid: if one "maybe has trouble gettin up in the dip cuz u got a strong pull but not a very good press," one "might start pumping" the legs to press up out of that dip. u got it grrl!

Holy Cow! Allison, 17? Congrats.

My Eva T calender came today. It's excellent. You rock Eva T. Thanks for making it. Here is a link if anyone else wants one.

http://www.aasgaardco.com/store/store.php?crn=208&rn=313&action=show_detail

Cheers!
-JP

AllisonNYC, Happy birthday(well at least I hope I read your post right;) And congratulations on the pull ups! thats bad ass!

Tomorrows work out is going to be great...though What weight percentage should we use? I usually do 90-80% unless otherwise noted.. is this acceptable?

Weight should be 80% of your one rep max.

M/25/5'8"/162

Got my brother to do another crossfit with me.
we did
21-15-9 3 rounds
95lb overhead squats
pullups
400m run
95lb sumo deadlift high pull
I got 21:29
Shain got 22:32

After I showed him the nasty girls video. It was funny he got so mad cuz they made the muscleups look so easy. Then he went to the garage and tried one and got it! Then I tried it and I did my first muscle up too! It was crazy. Even though we were already tired, I guess the video motivated us to somehow overcome the rings. It was a great feeling we were both stoked.

Happy Birthday allison! Thats a lot of pullups. (for a girl) Just kidding. Your a badass, I'm sure you'll get that muscle ups soon.

Hmmm. my all time max was 385 but I haven't maxed in a while. Last time we did this wod most of my sets were at 335, if that were 80% of my max then my max would be 420!

Tony B.,

How about posting the Nasty Girls video in .mov format? It's one of the very few that's not. Thanks!

~Peege

JAKE BR,

CONGRATULATIONS ON YOUR BOY MAKING BLACK BELT. THIS CAN BE A LIFE ALTERING STEP. NOW THE LEARNING REALLY STARTS!

SPEAL.

I TOO HAD ONE OF THOSE FRUSTRATING WOD NOT TOO LONG AGO. SUCKS DOESN'T IT.

ROBERT S.
TUCSON, AZ.

Allison, forgot to drop you a happy birthday post yesterday, so Happy Birthday. Thanks for sending one my way.

By the way, my freakin legs are still sore from the workout two days ago!!

Yesterday I just purchased about $1600 worth of squat rack, bar bell, bumper plates, kettle bells and flat bench for my home garage gym. Today while playing indoor soccer I ruptured my right Achilles tendon which will involve surgery to fix. It looks like I will be only doing upper body WOD's for the next 4 months. Just when I was starting to understand and properly do all the OL's. DAMN IT!!!!

I will try to insist on a an aggressive rehabilitation program to get back to 100% ASAP.

Robert, your posts hurt my ears

So-so day. I don't usually have grip trouble on DL, but my lower arms were a little beat up from PR of 102 pullups yesterday.

125kg x3
130kg x3
140kg x3
145kg x1,f
145kg x2,f

There's only one Ricky Hatton!

Good morning everyone!

Don't know if I am up for this one today, we'll see after 2:00 when I finish up with clients. Still a bit sore from the other day. No soreness at all from yesterday, oddly enough.

I am looking forward to the 22nd. My bride and I will be heading back to Mass til the 27th to visit family and started to plan our stops, to indulge in a WOD at certain affiliate locations on the way there and the way back. I will be traveling from Virginia Beach and going to the Berkshires Mass. We are planning on stopping at Primal Fitness in DC;Pioneer Valley Crossfit in Amherst Mass; Albany Crossfit in Albany NY; A garage gym WOD with Sam in Vermont; Crossfit Stamford in Stamford CT; and the Black Box in NYC on the way back home. Of course I need to contact the affiliates and see if I can get a WOD in, but what I am planning on doing, providing all say yes, is make a compilation video of WOD's done at all of the affiliates and put it to music! I think it will be a great video to have and a great experience to workout at all of the differetn locations! If there are any other stops that I should make on the way up or back, PLEASE give me a shout so that I can add it into the plans!! I want to hit as many as possible...without of course taking away from seeing family!
I am excited about this project! If anyone has any ideas for me I would love to hear them! And if there is anyone that is going to be at any of these locations let me know too! We'll have a group a$$kicking session at each location, and have the video to prove it!

Look forward to any suggestions, comments or anything else anyone has to add!

~J~

~"Train Hard and Push Through "IT"!~

J rock
Make a detour up to Canada and visit the Ottawa Carleton Crossfit... i'm sure the family would understand!

52yom/183cm/87kg

120kgx3
120kgx3
130kgx3
130kgx3
130kgx3

F/40/145lbs

80kg x 3
85kg x 3
90kg x 3
95kg x 3
100kg x 3 (last set was really more like 2+1 as I took a pause to chalk my hands between reps 2 and 3. Form wasn't too awesome either, but I got 'er done.)

JRock-
Justin, Justin, oh dear, dear, Justin. how could you forget to get your struggle on in Washington DC?
Suggest you check out Primal Fitness. It's so gritty & nasty that it's just perfection. And the music is loud and angry.
Or, X-Fit DC, which is in the high rent district & pretty swank stuff.
You can't possibly just drive up the I-95 and pass all of this delicious agony, can you?
And, as far as music for your video, well. Violence is rather seductive, thus my favorite workout song: "Conteo" by Don Omar. Your ears will never be the same. Best not to drive to it, unless you want to lose your license. Anyhow, if you get in a really ghastly workout, that's your soundtrack.
Deadlifts await, and I must away.

bw: 182

As rx'd: 5 x 3 x 365#

Deadlifts: as Rx'd
3x 225
3x 255
3x 275
3x 295
3x 300

M/34/77kg

As Rx'd:

3x140kg (all 5 sets)

Rick510--- Hey I am down range right now but was wondering if you could give me some info on crossfit clarksville as I live in oak grove...

m/35/6'/220

225
315
425
475
530

Good times are back in Crossfit Jalalabad. Rumors are running rampant that Coach and a crew (hopefully including Nicole, Eva, and Annie) may be coming out Afghanistan to do a cert for us. I'm definitely stoked.

As RX'd:
275lbs
295lbs
315lbs
325lbs
335lbs

Finished up with two sets of 12 with 225 then went on to do the following over the course of the next 30 minutes:

1000 single unders followed by
100 double unders

rest for a few minutes

then as fast as possible:

5 sets of the following:

20 double unders
10 pullups
10 ankles to the bar (knees to elbows)

I was pretty much destroyed after that and called it a night.

quick am workout
3rounds
20 russian twists with 15lbs
front lateral 2:47, 1:30, 1:30
side lateral 2:15, 1:50, 1:15 (both sides combined)

135-155-160(PR)-165(PR)-155

Avoiding heavy lifting, given what I think might be the beginnings of an umbilical hernia...

Did the Jonestown Sprint (2 rounds, 15x & 10x of pullups/burpees and 65lb push press)

3:25

Really slowed down at the end, and I was sorta timid in the kickouts of the burpees, but I didn't feel any pain at all

gonna save this one for monday, taking the weekend off. 5 hard days of training last week and not much rest. I want to be able to pull off a PR on deadlift so my legs will need the rest.

I'm back in the Zone today after cake yesterday. It was worth it :)

I have a cold now. What do you guy think about training with a cold?? Good Or Bad??

225, 245, 255, 275, 285

Age=27
BW=185

225x10
245x5

345
355
365
375
390 (PR)

What other program besides CrossFit can you get stronger, fitter, faster, and more powerful all at the same time? I've come up short in my search.

www.stevesclub.org

RE #35 Jorge, damn brother that is some serious weight. Nice job!

61/m/178/6'

Out of town visiting my daughter. No equipment.

So I did burpees for 30 minutes 214 reps. Pretty good metcom workout.

Thursday's 400m run, 21 SDLHP, 21 Thruster @ 75lbs...
36:08
Johnny (2nd week of crossfit) 40:20

After the workout I asked Johnny "Johnny, man I'm smoked...how do you feel?"

"...Sir, I uh, I uh, er, Sir, uh...I don't think what we just did was healthy..."

I nearly pee'd on the gym floor laughing so hard!

Everything about us, our ashen faces, limited motor skills, complete lack of direction-walking in circles around the Y, supported his assertion that what we just did wasn't healthy..
bsn

My chest and shoulders are SORE. I'm not used to benching anymore.

Beltless standard straight bar deadlifts with staggered grip. No touch and go reps - grip was alternated after each rep. Harder than touch and go with no momentum as a starting boost.

225, 235, 245, 250, 250 x 3

Had maybe an additional 10-15# for three reps, but hands are too close to tearing to chance it.

J roCk-

Where in Vermont will you be? I live in VT and if you're anywhere close, I can get a couple of us together. Just let me know when and where. The video sounds like a great idea!

20/m/169

DL as Rx'd
185
225
245
265 *PR*
245

Crossfit is incredible, I have struggled for the last 2 1/2 years trying to get a workout that I can fit into my busy Schedule at school. Crossfit has pretty much done that for me. The best part is that its never the same experience. Even if you've done the same WOD recently it always feels a little different.
Thanks,
Adam

3 x 90kg
3 x 110kg
3 x 115kg
3 x 120kg
3 x 122.5kg

295,305,315,325,275x3 - still paying attention to the back

BW 173

311x3
355x3
366x3
377x3
311x3

Complete reset between reps. Felt a little weak today, legs still a little sore from the WOD 2 days ago.

44/76"/193

225x3x2
245x3x2
265x3 (back rounded on last rep)

25yom 72" bwt 190
325, 345, 365, 375, 385

95, 115, 135, 145, 145

PR for me....

What is the CF opinion on using belts on heavy deadlift workouts?

M/37/185/70"

WOD as RX'd

255 x 3
255 x 3
265 x 3
275 x 3 (my old 1 rep max)
285 x 2 (failed 3rd)
280 x 1 (failed)
275 x 1

Looking forward to the next CFT.

28 yom, 180 lbs

225, 225, 235, 245, 245 lbs

CFWU x 1
135 x 10

225 x 3
245 x 3
275 x 3
295 x 3
315 (2 attempts and 2 fails)
300 x 3

(275 x 3 was max last time)

#27 Charles Ottowa Canada
How I would love to...but wifey wouldn't be down! However, "a crossfitter never knows" when he is going have to sneak out of his inlaws house at midnight to catch a plane to Ottowa for a WOD!

#30 Spider Chick
Talked to Mark today. Will be there. The question is...WILL YOU?! (lol! I flippin adore you K...)

#48 hub
Bennington area, but there is nothing that says we can't drive a little further if need be! Where are you?

#55 clovis
Belts are accepted, wrist straps are not. Accosrding to the rules in CF total anyway. I wouldn't think that the rules would be any different. I asked if wrist straps were okay a few months ago, and no one says I CAN'T use them, but we are trying to develop stregth in every muscle, not win any competition. And even if we were trying to win a competition, the way to go about training for it would be to develop and stregthen every muscle involved.
Having had back surgery 3 times, I am not a fan of belt. I believe them to weaken the back. I know others disagree, and that's okay. Maybe I am wrong. But as far as what is accepted, that is what I have to share! Hope it helps!

~J~
~Train Hard and Push Through "IT"!~

175 195 215 235 255f

30/M/190

Warmed up with 4 sets of deadlift with increasing weight.

My loads were:

260
260
265
265
270

john

CFWUx3, DL (wts in kg) 20x10, 60x5, 110x3

130
130
140 2+a(butt started up with shoulders stationary)
130
130 2+a(same as above)

First time with 3RM DL.

I have a meeting at the pentagon the week after next. Can someone tell me which is easier to get to from there, XFit-DC or Primal Fitness?

Allison - If my symptoms are only above the neck (stuffy nose, sneezing,...) then I go ahead and work out. If I have symptoms below the neck (cough, fever,...) then I rest. Also, have you ever heard of Zycam? It is zinc you put in your nose and it reduces the duration of colds significantly. Hope that helps?
-JP

cfwux2 plus some light DLs

225, 245, 265(broken), 265, 275

compare to 071109:
205, 225, 245, 255, 265

my grip is what's giving out on me. I tried all types of grips and my hands are fairly small to use the hook grip so i used a towel to hold the bar for the last 2 sets. any suggestions on improving grip strength?

31/f/136

Did about 30 minutes of warm up including some rowing, jumprope, lunges, push-ups and light DLs.

Lifted:
135 X 3
155 X 3
175 X 3
185 X 3
205 X 3

I guess it's a PR. The heaviest weight I've attempted prior to this is 165# (did 60 reps, total).

It's a little more than 1.5xbw for me...
I'm happy.
=o)

M/47/150
First nearly heavy anything since injury so dialed back.

185/195/205/205/205

I think I'm actually getting my scapula forward of the bar, overcompensating for the typical error of being behind. Will need to get "the Heir" to take a look.

M/22/155
Pumped to start gettin back into the WOD's after a 6-wk break

Burgener w/u + 10 back squats w/ bar

135/185/205/225/235

Feels great to be back at it

as rx's

deadlift 3 reps 5 sets 4 minute rest between sets

343f
343
343
343
343 (last rep questionable)
333

worked out this time breakfast... seems to make a difference compared to afternoon workouts!

last time 11/8
315 335 335 335 335

#22--I have a friend who popped his Achilles playing basketball in the driveway. By the end of year after surgery he finished a full triathlon. Yep, swim 2.4 miles, bike 112, and run (well, run walk, but shoot) 26.2. He was about your age when it happened, so take it easy-ish, find a rehab guy who will work with you and then bust out. Also read the cfit journal about walking wounded, there is a whole section on wods -legs. Good luck.

J Rock - if you don't get thrashed enough between X-fit DC and Primal Fitness, you should check us out in Rockville, MD. www.crossfitextremefitness.com

Allison - Zicam is some amazing stuff for getting over a cold!

CFWUx2

dl WU 135x10 225x 8

1)275x3
2)315x3
3)315x3
4)325x3
5)335x3

Last time finished at 355 x2 (pause for grip) x1, but didn't check before I did this workout, so didn't increase fast enough.

Finished with 225x12 dl

188# m/6'

219 x 3 (disappointed as 10 lbs lower than last time).

post: 3 x 20 rep GHD sit up's to 20" box

M/30/185

315
315
335
345
365 (1 clean, last 2 iffy)

29/M/175

Missed "Lynne" yesterday because back was tweaked from Thursday's WO. I wasn't recovered from the Front Squats and pushed too hard. Therefore I completed both, today, but kept it very light on the DL's: all sets 185#

BP: 12/10/8/5/5
PU: 15/12/12/12/12
Total:105

352,362,372,382,392 x 3, 397 x 2
then..
"christine" in 8:26
2 a day WOD's finally caught up..CNS off

185#/M/35

286/296/308/318/328(pr)

J rock

thanks. I agree completely, and was very against belts for a long time. I started using one when I would max out on deadlifts about a year ago, but I still have mixed feelings about using it. Some weeks I do, some weeks I don't.

J roCk-

I'm all the way up in Burlington, but as a recruiter, I travel a lot. I make a lot of trip through there to Albany. If I'm near there on the day you'll be working out, I'll fit my schedule around it. Once you know a day and time, hit me up.

28m/205,6'2"

275/295/315/335/345(1)

Still trying to improve form. WOD as Rx'd

Gary---50/M/205-----225/250/275/300/320

Justin-33/M/225-----225/250/275/300/320x2

Scott--33/M/152-----185/205/225/225/245

44/M/6'/185

RAIN AND WINDY.
185-225-235-245-255 X 3 AS RX'D

LOOKING FORWARD TO SAN DIEGO BASIC BARBELL. DEAD LIFTS STILL COME HARD AND FEEL OFF TO ME. YES, I NEED COACHING.

STEVE,

ALL CAPS IS JUST MY STYLE. I'M REALLY NOT YELLING AT PEOPLE. I GET YELLED AT THOUGH.

RURAL METRO FIRE DEPT.
TUCSON, AZ.

225x3
275x3
315x3
315x3
315x3(old 1rep pr)

Hey Spider Chick... I downloaded Don Omar "Conteo"! Good $hit! I can see it as the music to the video! THANKS BABE!

Oh, and I have a special WOD just for you that I am going to get on tape this weekend, involving rope climbs, a crazy way to do hspu, and a crazy new pushup! Going to call it the "WICKED WEB"! You inspired it, and I am going to do it with you in mind this weekend!

To be Continued...

~J~
~Train Hard and Push Though "IT"!~

33M / 187# / WOD #217 / CFT 845

CFWU, then Deadlift 3-3-3-3-3 reps.

315

Legs still crushed from Thursday. Gotta name that WOD and repeat.

25m/170/5'6"

225-265-265-275-285 PR

Maxed out at 305 for my PR in 1rep.

and thanks to Leonid S for posting the demo video of his "AFT kipping" in the discussion board recently. I got it down after about 30-40 attempts. It cuts my PU times at least in half.

http://www.youtube.com/watch?v=NninZG4zZkI

here's the link. Leonid, I think this is well worth posting on the main. Thanks bro.

Did CrossFit Rockwall's WOD
In teams of two, complete:
50-30-20
Burpees
Double unders

Ashley & Justin 10:35
Richard & Dave 10:47
Mary & Dustin 10:58
Jim & Adam 11:30

Then, did the deadlifts
55-75-85-85-55 kg

http://www.board.crossfit.com/showthread.php?t=24585&highlight=AFT+kipping

for anyone wanting to read the "how to" or discuss the AFT kipping more...keeping it off of the main. Sorry for changing the subject...I usually hate it when it happens.

First time deadlifting since injuring lower back.

108-138-158-168-188

M/5'7"/160

205-225-245-265-275

46 196

315, 365, 385, 345, 345,

could do a little more with better bar or chalk.
whine,whine,whine etc

2nd wod. did lynne this morning happy hour problems yesterday.

32 m 190

225-3
315-3
365-3
395-3
410-3

THAT surprised me!

Great job everyone!

IF THERE IS ANYONE IN THE VIRGINIA BEACH AREA THAT WANTS TO DO A KICKA$$ HARDCORE WOD TOMORROW THAT INVOLVES ROPE CLIMB, HSPU, AND PUSHUPS, CLICK ON MY NAME AND EMAIL ME AND i WILL GIVE YOU A SHOUT TOMORROW MORN AS TO THE TIME. I WILL BE CHECKING MY EMAIL AROUND 9 OR SO AND MAKING CONNECTS FROM THERE. WOD WILL BE AROUND 10 OR SO!

HOPE TO SEE YOU THERE!

~J~

~Train Hard and Push Through "IT"!~

95
115
135
145
150

f/21/125

135-155-175-175-180

Ditto, Wilson. My legs are still shot, too.

Starting Strength: sqx5x3@185#, bpx5x3@155, dlx5@255

WOD as rx'd: 255#, 275, 275, 285, 300

135x3
225x3
275x3
325x3
240x3 - a NEW PR!!!! I ROCK!!! WOO HOO...

135x3
225x3
275x3
325x3
240x3 - a NEW PR! I ROCK! WOO HOO...

Just so everyone knows:

What did I want for X-mas? (Hint: in Iraq, internet is slooow and downloads are often impossible)

So, I return from dinner yesterday, sitting on my desk is a package from home, what could it be? Lo and behold, its three DVD disks of all the video clips from the crossfit site! hehehe.

Now, that is one cool X-Mas gift and it did not cost but just the DVD's. So after my 12 hour shift, I check out the vids (some). I go straight to interviews because I read comments on posts about the "great interviews."

OK, I finally get the craze over AllisonNYC, sheesh. Lets all take a sedative.

If Coach G visits Afghanistan, he must do a side trip to Iraq!

I'm having a great Crossfit Christmas hehe

Did as Rx'd

175 x 3
185 x 3
195 x 3
205 x 3
215 x 3
225 x 2, new PR. My grip couldn't hold out for the 3rd rep. A week ago, my 1RM was 210.

21/m/155
230-230-230-240-240
The sets at 240 were pretty ugly. Saw someone doing the 300 workout and pointed em to the site :p

24/F/5'8/130

135x3 (round 1)
155x3 (round 2-5)

Could've went up in weight but I was working on my form so I stayed with 155. Kept wanting to arch my back when picking it up but I think I got it down now :-) 155 is a PR though so that's a good thing.

Lucky 100

28/m/186

275-275-280-280-280

50/195

Warm-up 135x10-185x5
225-245-265-275-285

CFWUx3, several warmup sets, then:

315x3
335x3
365x3 (old PR)
385x3
405x3 <- equals my 1RM set just 10 days ago!

Followed Kelly Moore's lead and switched grips between reps to ensure they were truly "dead" lifts.

Then made up Lynne from yesterday:

BP: 6/6/6/4/4 (no spotter, so played it a little safe)
PU: 12/12/10/9/7

PS. An ME deadlift workout followed by a bunch of pull-ups is a great way to get rid of those pesky calluses.
PPS. Replace great with painful.

crossfit 15

all five sets 205lbs.

plus roughly 20 minutes jumprope.. on my buddy lee jumprope

Just practice on Deadlifts and Kips

305# pr

225, 245, 265, 275, 285

275 x 3
335 x 3
385 x 3
415 x 3 twinge in the back
225 x 15

Jodi (F/29/107)

Did Deadlifts two days ago so today:

2000m row - 9.10.1 (PR by 6 seconds but still horrible)

47 yom
w/u 135/10, 185/10, 225/5
245/3,265/3,275/3,275/3,275/3

CFWU- 10 pu's @ 30 assist

DL- 55,65,75,85,90

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Bwt: 134

265
300
310
295
295

Still feeling fried from Thursdays WOD

42yom 187lbs

Allison, awesome work on the PU and keep going on the MU, it's coming! And Happy Birthday Girl!

I was concentrating on form today for the DL. My form was not perfect last CFT. I had no one to observe me today though but I think I was pretty good except maybe last set last 2 reps, maybe a bit of an rounded back, I don't know.. Strangely though, i came within 5lbs of my 1RM PR which was 285lbs.

DL 3-3-3-3-3
255-265-270-275-280

Post WOD: OHS practice 4 sets
65 lbs x 15 reps
85lbs x 15 reps
85lbs x 15 reps
95lbs x 10 reps

Dips(20-15-15-15)
Inverted Rows(20-20-20-20)

M50/170

245
275
295
305
305
305

21/F/5'2"/137

135 155 175 185 190(PR 3 rep max)

42yom 187lbs

Allison. aesome work on the PU, and keep going on the MU, it's coming! and Happy Birthday Girl!

I was working on form today, as my form was not perfect on the last CFT. Sadly though, I had no one to watch me today, but it felt pretty good from the form standpoint, although I think maybe I ahd a bit of a rounded back on my last set, last 2 reps. Strangely though, I came within 5lbs of my 1RM Pr which was 285lbs.

DL 3-3-3-3-3
255-265-270-275-280

Post WOD: OHS practice(4 sets)
65lbs x 15 reps
85lbs x 15 reps
85lbs x 15 reps
95lbs x 10 reps

Dips(20-15-15-15)
Inverted Rows(20-20-20-20)

39/m/203#/73"/565CFT

DL Last time:
3 x 135
3 x 155
3 x 175
3 x 195
3 x 205

DL This time:
3 x CFWU (PU/Dips @ -70#BW)

3 x 155
3 x 175
3 x 195
3 x 215
3 x 230 (PR)

Cool

as Rx'd

245,255,265,275,285

m/36/185

As Rx'd
225,235,240,240,240

Deadlift 3-3-3-3-3 reps.
BW 178

5x235x5. Grip of left hand was starting to slip on last set.

I followed this up with push presses. I'm trying to grease the groove, hoping this fun lift will help my thrusters, shoulder press and maybe bench press. Did 5x115x1, then 5x105x4.

My son David (15) did 4x135x1, then 5x125x4, his first DL workout.

Great workout!

Definately some sort of PR for me - even though I missed the last one.

225x3
245x3
255x3 (PR)
255x3 (PR) - last rep didn't feel solid & even hook grip didn't feel secure in my left hand
235x3

Some days I really surprise myself. I remember really struggling with 10 DL's @ 135# during my first week of CrossFit just over a year ago. The Kool-aid has tasted really good this week!

WU
walk to gym 20 min
WOD
185/185/205/205/225
still sore from last weeks WOD

I did the last to WODS but not as rx

25YO MALE 5'7 190

Warmup:
Stretch
30pushups
30dips
30back extensions
30 K2E (Knee to Elbows)
30 lunges (15 each leg)

Deadlift 3x5

1)275
2)325
3)345
4)365
5)I tried 410 but couldn't get it. But got 385

Then I rested for about 10 minutes and moved into WOD 2.

Lynne

185LBS

Bench/Pullup
6/4
5/6
5/3
3/7
4/8

My pullups and bench both suck. I have a nice 1RM on the Bench I can get 305 for 1rm but I can't even do 10 presses.

What can I do to increase my endurance on these lifts and wow do I really need a lot of workout on pullups. I want to get my weight down to 170. I am 11%bf at this point and need to lose alot of weight. My last 3 WODS have all been pathetic. It seems as if I am not progressing and oddly enough I am getting heavier however I feel alot better and more overall athletic. I really think I should do the zone diet. I have still been doing a body building type diet.

Post workout:Since I was angry at myself I went and ran 10 100m sprints at the track.

58yo/m/175

WOD: DLx3

205lbs
205
225
225
235

42yom / 144

295
315
325
335
345

10# more than last time.

First session cut short by emergency-

315x3
325x3
325x3

Second session-

325x3
315x3 (form was not good so stepped down)
315x3
315x3
315x3

260x5,275x5,285x5,305x3,315x3,325x3,335x2,330x2
New PR at 335.

275 x 5
275 x 5
315 x 5
315 x 5
325 x 3
340 x 1
340 x 1

went up pretty easily, should have tried 360.

squatted 245# 21 times yesterday so legs were a tad tired.

ok 1st yesterdays wo
bench 12-10-7-6-6
p.u. 20-14-14-10-9

now todays;
started with 75 min yoga class
DL
245
275
300
315
335,grip slipped on last one,only got 2.
Then i tried for 355,could only get it to knees,next time i'll rip it for 3 no doubt!

Getting better at these...

CFWU x 3
DL warmup: 135x5, 175x3, 225x3
1 - 245 x 3
2 - 255 x 3
3 - 265 x 3
4 - 275 x 3 (pr)
5 - 280 x 3 (pr)
(6 - 135 x 12)

Last time 265 was a pr - went up 15# and did not want to push it. Valsalva maneuver really helps.

Did some clean and OHS practice
Rowed 1000m in 4:10 on C2

as rx'd

warmup - 135#

185,225,235,245,255

Clovis, Coach Rip encourages use of belt, in his book Starting Strength (great book).

31/M/165
Deadlift

3@315
3@365
3@385
3@405
3@405

225 x3
275 x3
315 x3
365 x2 clean, x1 fail
335 x2 clean, x1 fail
355 x1 fail

Any thoughts on having your back roll up a weight or two?

Also, importance of "weight belts"?

Today a guy came up to me and told me that I should be lifting with a belt when "going heavy"

308/318/328/338/343/352(1)
triples kill me.
last time was 348 for 2 reps
took about 5 minutes rest between sets

bwt. 150#

#63, #70 and Allison,

Be careful with Zycam (Zicam). Using it may put your sense of smell at risk. Google "zycam loss of smell" or go to this link, http://www.tasteandsmell.com/apr04.htm

I've been working out at San Francisco CrossFit since April and lurking on this forum since October. Thanks for all great ideas and inspiration!

38M/5'10'/170
easing back into DL's again (its been 8 years)
stretched and warmed up

5 sets 185x3

ran two miles afterwards (16:00)

Age 35
BW 149#

As rx'd:

295, 300, 300, 295, 295

Warmup 135
235, 235, 245, 245, 245.
15 min continuous jump rope.
db snatch 3 reps each side 60, 60, 70, 60, 60.
pullups 3 reps 10 sets.
1 min situps

24/f/5'6"/149

165x3
175x3
185x3
195x1
185x3

weight in pounds

m/33/70/201

405 hook grip
455 hook grip
405 alt grip
405 alt grip
405 alt grip , all sets touch and go

bw 170

315x3
355x3
405x3
425x3
430x3

M/22/6'1"/185

315, 335, 340, 345, 350

tried to go to 1rm, grip failed at 405. yesterday's pullupathon really sucked the life out of my hands

post: big five 55
bench (185)
goblet squat (2 pood)
pullup
box squat (36")
Deadlift (185)
10-9-8-...-1
17:05
smoked

M/29/222

315
365
365
370
375

M45/250#/6'4"

Deadlift - 5x3
415, 415, 405, 405, 405

I backed off 10 pounds after first two sets to maintain good form. Finished with GH Raise 3x10 on the easy setting.

Row 5000m
20:25.9

7 x 135#WU
3 x 225#
3 x 245#
3 x 265#
3 x 275#
3 x 295#

Haven't done DLs for quite awhile because of elbow problems.

3x5 Deadlift, as RX'd
200#
245#
245#
220#
265#
get some

F/42/5'6

185 lbs 5x3

M/170/5 ft 10/20 yrs old

As rx'd
225-270-270-292-315
Though I put the weight down on each rep at 315

I'm told that I bend over too much b/c I have a long torso - does anyone have an exercise I can do to ensure that I don't bend over as far...I know my deadlift can be more

31/M/163

265-285-305-315-205

Legs still suffering from Thursday's WOD. Form became compromised so I had to reduce weight.

315 365 385 405 F 2 rep. lost hand strength, 405 f, no rep couldn't get of the floor. 385 1 rep 315, 225.

225x3x5

WU: 500m row, CFWUx3

WOD: 225 each set.

Still recovering from lower lumbar strain, so I kept the deads light today. Focus on form. I think it was good to do this as part of recovery.

Did a lot of core work and 25 min of stretching after.

Lots of abmat, which i just got, and ab wheel in my future...

M/25/168

Did Lynne and deadlifts today

Lynne:
21/22
11/12
11/12
10/12
8/10
170lb bench

Deadlifts:
295, 300, 305, 315, 325

29yo/M/6'4"/198#
220x3
264x3
308x3
352x3
396x1 (F)
Getting healthy is gonna be a long road!

32yo/F/5'10"/154#
176x3
198x3
220x3
231x3
242x3

bwt-174#, 42 yom
334,339,349,354,364
starting to round the back on 349#

31/m/185

1- 315x1/295x2
2- 295x1/275x2
3- 235x3
4- 235x3
5- 235x3

DL 4x4 @275
Skipped rope for 30 mins.

32/m/215/6'5"

315x3
335x3
345x3
355x1 (I had a feeling this was pushing it, but had to try)
335x3

Thinking about doing a half intensity week next. Starting to feel a little run down and not recovering as quickly.

as rx'd 33/m/225

315x3
335x3
355x3
365x3
370x3

Went well still nursing a sore hammy, hammy felt great, I could have pushed it but I didn't!

as rx'd. my first time do this one. not to bad, could have done more!

185,225,235,245,255

M/205/36

took yesterday off and the day before only did half. Was felling like total shit all day. I guess i was getting sick or something..who know's.

Did J.T. as Rx'd today since i had to do and indoor workout in my home basement. The really wasn't much i could work with.

time: 18:50

did actual HSPU though and it sucked, but i'm just happy to be workout out again and to be able to do JT as rx'd. Not doing crossfit the last two days was killing me. It good to be back.

Everyone. GREAT JOB on the DL's today

37/m/172

300
300
320
330
335

Koley m/31/165
as rx'ed: 264 x 3 (all 5 sets)

Tina f/39/158
as rx'ed: 174 x 3 (first set), 198 x 3 (4 sets)

36yom/205

315
335
335
325
325

hips tight, time to see the chiro

m/40/174

255-265-265-275-285

1.25 pood swing 3 x 10; waiter lunges 2 x 10

M/20/185/5'10"

335x3
335x3
375x3
375x3
335x3

As a poor college student who is forced to use the university gym with 140+ other people at a given moment, I've been really getting fed up with trying to do circuit workouts (especially ones involving tredmills and ergs) and people taking them while I'm gone. So today I took matters into my own hands; printed out 3 signs that say "Do Not Use" and had them laminated at the student bookstore. Worked like a charm. Because of my APFT next friday I was subbing in push ups and sit ups in between the deadlifts and left the signs on the lifting platform. I was able to run back and forth and keep waiting time to a 0. So for all of you out there not cool enough to have your own personal gym, I highly recommend dropping the $5 bucks to improve your workout.

#123 Bryant

Maybe I am off base, but here is my two cents. First, great numbers on those deadlifts! Lot of weight, and considering you and I weight the same, I know how heavy that feels. Great job!
You then waited 10 minutes and did Lynne. 5 sets of 3 rep max on deadlift is taxing enough, nevermind putting Lynne on top of it. You had an increased neuroendocrine response with the deadlifts, whcih is exactly what you were going after. However, your energy, your hormones, etc are not in endless supply, and you may have emptied your bucket on the first WOD.
It would not make sense to do todays WOD, then wait 10 minutes, then do Lynne, then wait 20 minutes and do Fran, then wait 30 minutes and do Murph, right?! Why? Cause you'll lose steam, drive, focus. Because as you increase your lactic acid, one thing that we crossfitters seek out, you alos increase the level of hyrogen ions in your system. In short, these are going to act as your breaks. The more work, the more rest needed to replenish.
SO, doing Lynee after todays WOD...well...you might now have had the nergy that you THOUGHT that you did.
Try this. Do Lynne 1 week or two weeks from now, without doing a "PRE-WOD", and I bet your number will be higher.
Then attack it again when it comes up from the hopper, or in a couple weeks from there, and shoot to beat the last numbers, even if only by a few.
PROGRESS...NOT PERFECTION.
Every step forward, regardless of how small, is progress in the right direction. Getting up off the couch, or away from the kids for 20 minutes, or at lunch break, or whenever to do a WOD, regardless of the results, is an effort welldone and you should congradulate yourself for making the effort.
Forget about the number. Concentrate on the effort. Give it your all, and you've given your best!!

My two cents. Hope this helped.

~J~
~Train Hard and Push Through "IT" Bryant!~

Last time, maxed 275 for 3
This time:
255, 275, 275, 295, 305
morning on base after waking up at 4am for a demo

no WOD today. Instead carried keg up 5 flights of stairs along with 300lbs ice luge in preperation for festivus party we're throwing tonight. any CF people in manhattan welcome to join in the festivus miracles....

Trying to get back in the mix. Bicep still injured

10 rds
1 snatch 110 lb
5 OHS 110 lb
10 pull-up

about 12 min, see how I feel tommorrow

m/32/175lbs

Deadlift
255x3
265x3
270x3
275x3
275x3

so... 275x3x2 P.R. by 20lbs. more like three consecutive singles. felt strong but grip strength going at end.

squats 5 x 45,45,135,185,205,220,220,220; press: 5 x 45,45,65,85,105,115,115(4),115(4+1pushp). I did deads a few days ago, and I was due for squats although I might have been better advised to wait until tomorrow for the presses but I won't have time. Have a great Saturday nioght all. It's cheat (food wise) night. Thanks Maximus, Coach BW:169 Y/A:59

6'5" 215

275-275-295-305-315 x 3

Bingo
Welcome back! Way to work through and not give up-inspirational!

SheepDaawg007
You must be like a kid in a candy store! I hope you are able to sleep!;)

I decided to mix in some met con on the WOD so I did-
5 rounds of 250m row,10 K2E,3 DL 205,225,245,265,275

I'm ready for a rest day, altough I've felt like the rest days go as quickly as the the 3 days on. Anyone else?

25/M/6'1"/170#

Deadlifts
295 x 3
335 x 3
356 x 3
376 x 3
405 x 2

315*3
335*3
355*3
355*3
375*3

2 mile run

34/M/5'4"/157

220 lbs on all five sets, that's all the weight I had.

Almost forgot! J~Rock, I anticipate your video like a nerd who just heard about a new Star Wars Movie.
You have to send a copy to poor SheepDaawg007(lol)
PS I live in Mass. and at the time you are going on your excellent adventure I will be traveling through New Hampshire and the VT area. I will keep my eyes on the posts for your locale and who knows the rock and the sheperd may do battle side by side-Isnt that how David slew goliath? Simply Divine.

#138 SteveJ - Thanks for the info. I hadn't heard about those cases. I started digging and it turns out that no trials have been conducted using zinc gluconate (the form of zinc in Zicam). The company, Matrixx says loss of smell with zinc gluconate is impossible but they have nothing to back it up. The only real facts we have are that they have sold tens of millions of doses and approximately 400 people have sued for loss of smell with the company settling out of court for $12,000,000. I'm going to continue using it since I have used it several times already without incident.

Steve Liberti, congrats on the pr. Hari, nice work. Those are some big numbers.

Have you ever had one of those days where you know you need to get a WOD in but you just DO NOT feel like it; but you force yourself to get in there and do it anyway? And it turns out to be a REALLY good workout? The human body is the most amazing thing on this earth. Anyway,

as Rx'd DL 5x3

245 x 3
255 x 3
265 x 3
285 x 3
300 x 3 (cross grip)

Post: 5 min treadmill run barefoot to work on POSE and 5min with shoes. That was interesting!

I felt really strong with the movement in the 4th and 5th set but my grip started to go so I "cheated" and went with the cross grip. Next time I will keep the hook the whole time.
Enjoy the rest day everyone!

35/m/70/170
Amundson wu, WOD
3 x 215,255,265,275 2 rep then failure 285. 20 almost 30 lb PR.
Felt really good after effort, did some 35 KB ohp (3 x 12 each arm) then 50 burpee pullups 6:37
Ran into a guy wearing a CrossFit shirt doing his WOD. Miramont North, we're here...

oops I also did the CFWU x2

Deadlift
405x3
415x3
425x3
435x3
445x1 Lost the grip

so i have this goal of a 6 min. mile that i've tried here and there for the last couple of months. tried again this morning. 6:04 dang it! but i felt stronger in the end because i was conscious of running on the balls of my feet early on. didn't feel the usual tightness building in my lower back which i guess was from heel striking. i'll get it next time for sure.

today's wod: 335 355 365 375 365

held back just a tad. hurt myself the last time on this and i'm going to the barbell cert next weekend. i'll shoot for a pr then. can't wait.

BW: 110
DL: 5x3
155,165,170,175,175

5k row

CFWU, with supermans substituted for back extensions.

Deadlift, 3 reps:

Round 1 -- Mr. Duffel
Round 2 -- same as round 1, plus four handfuls of pea gravel
Round 3 -- same as round 2, plus half a cinderblock
Round 4 -- same as round 3, plus a chunk of concrete
Round 5 -- same as round 4

eric brandom

tell me more about this big five 55. what is a goblet squat and a box squat? looks like fun.

worked up to 140lb snatch (pr)
worked up to 185lb clean and jerk
did a few deads with 235 at the end

26/m/165
I did yesterday's and today's workout together.
DL: 3x225
3x245
3x265
3x275
3x285
Yesterday's.
PU's: 19,15,14,12,13
BP: 12,11,10,10,10
Pull-ups were way down, but BP reps up.

135x10, 3x225,275,315,365,385(1,1,1). 10 min ellip wu 18/18.

DL:

WU: 190x6, 210x6, 230x5, 270x4 then:

340x3
340x3
340x3
340x3
320x3 -On the fourth set I felt my lumbar curve starting to go.

4-5 min rests.

30m160
dl
225 lbs
275
295
295
315

Pre: kb juggling rom stuff
Post: cfwu core 3x12

275, 300, 300, 300, 300 could have done 3x5s with the 300 so time to go for 400 max dreadlift

205 * 3

225 * 3

245 * 3

265 * 3

275 * 2

New to crossfit and deadlifting only since this summer. Very happy as I only did 265 for Crossfit Total last week. 3 reps on that weight and 2 reps on 10 pounds more.

205 x 3

225 x 3

245 x 3

265 x 3

275 x 2

New to crossfit and deadlifting only since this summer. Very happy as I only did 265 for Crossfit Total last week. 3 reps on that weight and 2 reps on 10 pounds more.

36M/5'10"/170.5#

As Rx: 295-300-305-305-295.

25/m/180

297 x 3
341 x 3 x3
363 x 3

slight improvment

M/28/180/6'0"

225x3
225x3
225x3
225x3
225x3

New to CrossFit and history of back issues, so lifting tentative.

24M/6'6"/245lbs

Deadlift: 3-3-3-3-3
405
425
445
465
485(f) only got it once

Up 10lbs from last time.

Warm up:

3 Hrs skiing 30" of POW......YEEEAAAAAHHHHH!

185x3
225x3
265x3
285x3 oh hurtin here
305xbad idea

Should have probably tried this tomorrow. Not much left in the tank

40y/o M
75" 199#

CFWUx3
DL 5of3
275/295/295f/275/275
bar speed dropped WAY down...not as ready as I thought I'd be

25/f/5'2/129#

breakfast: run 46 minutes = 6.1 miles

got one of my favorite sheroes to meet up w/me at our big box, and cued her thru today's WOD...

Cara 26/5'6/130#
bp @ 95# + anyhow pull-ups (doesn't know how 2 kip yet)
2/4
2/6
3/6
1/4(running on empty at this point, and rested too long)
1/3
great job for her 1st Lynne!
post: sauna for 20 minutes

then i hit today's WOD:
Deadlift; 5x3 ~ 135x10 (warm-up)
165 x 3
195 x 3
205 x 3
215 x 3
225 x 3 (pr!)
135 x 7

it wuz not too long ago that 225# wuz my deadlift 1rm..... this gives me hope that the 3-4lbs i've gained this last month is all muscle. hehe

then;
5 rounds for time of:
full squat snatch @ 65#
15 x OHS @ 65#
5 muscle-ups
time = 13:04

My take on using belts: The are a good support, but in the essence of CF, if you use good form then the lift will be limited by the weakest muscle being used. In the deadlift, that is either the grip strength or the back. Using a belt, then, is assisting the back and not allowing the muscles to work to their capacity therefor not allowing them to get the gains that you are looking to get. Unless you are going for a competitive PR, then working out at a weight that your back can handle in proper form is what you should do. CF is about total fitness right? So why not work out your muscles totally without the outside support!

7 rounds: mu-22.5#, skip 1:00
9x1 ring dips with an L-sit before and after for a second or two each
9x3 pullups + 25# vest
9x3 dl 225, 245, 250, 255, 260, 255, 250, 245, 225

bwt:153

275/285/295/305/315

m 37/165

CF Warm-up 3x10 (omitting dips (shoulder injury))

As Rx
185 - 235 - 245 - 265 - 235

m/23/160/5'8"

225x3
245x3
275x3
285x3
275x3
245x3
223x3

Age 52/BW 250# still recovering from eye surgery (no heavy lifts for awhile); Trap bar deadlifts 5x3 (145/155/165/175/185).

50/M/145

3 x 135
3 x 155
3 x 175
3 x 197
3 x 219

27/m/165 Had 2 friends join me for their first Crossfit so we did a tababata set as an intro

Tabata Squats: 16-16-15-14-14-13-12-14=114 Rest 1'0
Tabata J-Pull-up: 10-10-10-10-10-10-10-11=81 Rest 1'0
Tabata Push-up: 10-9-8-8-7-6-6-6=60 Rest 1'0
Tabata Sit-up: 14-14-14-14-14-13-12-12=107 Rest 1'0
Tabata 35# SDLHP: 10-10-10-10-10-10-10-13=83
24'00" Total 445 Tabata Score 50

5x Power Clean + 3 front squats + 3 jerks 65#

DL 5x3 115#-155-185-185-185

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU w/feet on rack per round. Deadlift 95lbs x 10 – 135lbs x 7 – 155lbs x 5.

Deadlift
185lbs x 3
205lbs x 3
215lbs x 3
225lbs x 3-3

3 minutes rest per set. Foam roll after.
Compared to 071108: 185lbs x 3 – 205lbs x 3-3-3-3

27/F/5'5"/132

As Rx'd
135-135-145-145-145

I agree with AROBE on the use of belts. Like when a pile of rocks falls on your buddy, are you going to tell him, "I'm sorry I can't help you. I didn't bring my weight belt and wooden shoes and wrist straps."? If you are, remind me never to go hiking with you.

CFWU X 2

3 X DLs
225
275
285
295
305 (miss - knee pain. would have been a PR. I'll get it next time)

30/M/5'10"/180

CFWU

Pre:
2 rds:
Run 400m
75# SDHP, 21 reps
75# Thrusters, 21 reps

13:46

I only had time to do 3 rds on Thursday so I made up the 2 rds I still owed myself today.

Deadlift triples
225 (wu)
295
315
335 (barely)
315 (2 out of 3)
295

Post:
Shoulder press triples
95
115
135 (2 out of 3)
2x5 partial HSPUs

89x3
99x3
109x3
119x3
124x3
129x3
134x3
139x3 (a very sloppy 139, but 139 none-the-less)

Working on form as I go!

Anthony (M/29/170)

Deadlifts
45x10
135x3
225x3
315x3
405x3
510x3 (triple body weight)

I didn't sleep much last night, ate crap all day, stressed to the max, running errands all day, and then at 11:30pm (way past my bed time) I decided to do deadlifts. Oh, and my finger is still fractured.

Not bad, I guess.

26yom/6'1"/203#

3 x 275
3 x 295
3 x 315
3 x 335
2 x 335 (failed on last one)

weak back.

Went a little easy on this. Getting back into it after a herniated disk. (Max was 345 lbs three years back :(

M/20/5'10"/160lbs

135 lbs x 5
185 lbs x 3
190 lbs x 3
195 lbs x 3
205 lbs x 3
225 lbs x 3

12/8/07 - 295 across the board
11/11/07 - 275x5

Mark
185, 205, 215, 225, 225
In Korea and did the best with what I had.

335 345 350(1) 340 335. Better numbers than I thought I'd do, since my single best is 377. Yeah.

M/160
3x185
3x205
3x225
3x245
3x265

CrossFit "All Allison, All the time"

33/M/170
220x3
240x3
255x3
260x3
270x1
275x1
Then 3x5 box jumps to 43" box.

M 36 5'10" 154#

Don't have access to a barbell or plates.

Working with a pair of 35# dumbbells.

10 rounds of 10 for time: 6:15.

Added 10 rounds of 10 reps of various shoulder presses (arnolds, push presses) to push the time to 14:48.

#36 Crossfit_J'bad is there any talk to doing a cert at Bagram because that would be freakin awesome! There are quite a few of us on camp that are big into Crossfit. I'm the newest convert!

As for the WOD I did
135lbs for all my sets...tried focusing on my form for the most part.

26 yo male, 185lbs

225 warmup
275
295
315
315
315

Felt pretty strong throughout the workout. I'm looking forward to the next CFT!

M/51/170

12/09

#4 AllisonNYC - Wow, girl, way to go. That # of PUs in a row puts me to shame :(, but keep up the good work.

Warmed up on eliptical and 3 rd. mod. CFWU

WOD: 185, 205, 225, 245, 255

I guess I should have started a bit heavier. 255 wasn't too hard to get, until I lost my grip on the last rep, but I re-gripped and did another.

37 yo male, 210 lbs
3x CFWU
205
205
205
225
225

While I didn't have a spotter, I'm now convinced that I'm sacrificing form for weight. I will drop back down in weight until I can get the form right.

36/195
Colorado Springs

140kg/145kg/155kg/155kg/160kg x3 (352lbs)

Pre-Workout Snatches: 40kg/50kg/55kg/60kg/65kg/70kg/70kg/70kg (154lbs)

27/m/5'8/166
CFWUx3
3x235
3x285
3x295
3x305
3x315
10x235

M/44/153

Still working on technique, new to lifting.

135
155
175
185
195 I know I can do 200+

Tabata PU, SQ, Crunches x 5 rounds

I forget my scores

PU 22-16
SQ 20-13
CR 21-15

67,5
77,5
87,5
87,5
87,5
kg

135-165-175-185-195

m/30/191

315x3
365x3
345x3
345x3
345x3

M/31/199

wu: 2x15 burpee pullups
WOD: 365, 365, 405, 405x2, 405x1x3

I'm a day behind..

275
295
315
315
315

m/29/188

warmup:
132x10, 198x10, 242x6, 286x3

308x3
308x3
308x3
308x3
308x3

didn´t quite feel it today.. grip slipping.

- OlliS

m/17/165

no warmup

247x3
247x3
253x3
247x3
247x3

The most amout of weight I currently have for my barbell is 253 so that's currently as heavy as I can go.. This was a good one.

as rx'd
brent-420 pr
krista-275 pr
sue-230 pr
jon-352 pr

Tonight I realized that I did the wrong deadlifts on Thursday's program. I did regular deadlifts instead of sumo deadlifts. So I did two sets of sumo deadlifts to warm up.

220x3
180x3
190x3
190x3
190x3

All over the place here.

Sets were: 315, 335, 345, 355, 355.

Last time it was 315, and 4 sets of 325. 9% increase in a month.

At this rate I'll hit a 1,000lb CFT soon!

Been using alternate grip for the last few months, decided to go back and see where my overhand grip is today:

BW:80

160
150
160
160 (f)
150

225,265,275,285,295

27/m/168

205, 255, 265, 255, 225

135 X 20

Couldn't get to the gym Saturday. Completed this one a day late.
CFWU
135/6 wu
225/3
245/3
265/3
285/3
305/3

95-135-155-175-185.

48/M/170 225,250,275,300,315f,305

225
250
275*2
275*1
275 - PR for x3

225/275/285/275/225

500m row
CFWUx2

265
315
335
345
355

no belt this time

Sandy:
145-195-215-235-255lbs

10 lbs better at each set than one month ago...

warmed up with 245/289 x 3 then 352x3, 398x3 should have went for a PR but felt I gave it all at 398

110
120
120
110
110

this is the one exercise i really struggle with, the first couple of sets are ok but then i get really sore in the lower back, i have checked form and its not too bad, i might have to take a couple of steps back and work back to a decent weight.

Have a little tightness and numbness over right patella since deadlifts yesterday. Did I over do it?

Jeff-@ home
Worked up to 337 w/o losing lumbar curve.

Charity-
183-203-213-203-203
worked on straight back and hook grip

230/235/240/245/250

3 sets restricted range pullovers 45lbs
3 sets squat jumps 45lbs

all at 265

As rx'd
275/295/315/335/345

DONE SUN DEC 9

bw-200

wu
squats, ovehead squats, presses, ring dips, deadlifts 135x5, 225x3, 225x3,

wod
275x3
275x3
295x3
305x3 (pr I think)
275x3

275 straight thru last time.

MC

No belts, no wraps, no shoes.

135x5(wu), 205x3(wu), 275x3(wu)
345x3, 395x3, 445x3(pr), 465x3(pr), 485x1(pr); failed last 2 attempts.

This after not "feeling it" going in (I took Saturday off instead of Sunday due to family commitments and diet was off, not to mention I partied late on Friday night). This ISH works!

27m 200
285
305
315
315
315

225x3
295x3
345x1, 295x2
315x3
315x3

M/22/150 cfwux2
Warmup:185x5, 225x5

275x3
295x3
315x3
335x3 PR
335x3

M/39/6'2"/200

300x3
300x3
300x3
300x3
300x5

m/24/180/6'5

as RX: 315/335/355/365/365

225 x 3
275 x 3
295 x 3
305 x 3
305 x 3

43/m/164

As Rx
270
290
300
310
320

PR!

1k run + CFWUx2 (No PU's no Dips)

WOD

3x125 Kg
3x130 Kg
3x132 Kg (Miscalculated :S)
3x142 Kg
Missed 144,5 Kg..

225
245
265
275
285 new personal best

BW 70kg
Tired
130kg 3
135kg 3
130kg 3,3,3
120kg 5

300/300/300/300/300

26/6'6"/201

100-120-137.5-149.5-130.5 kg

Mike: 275/295/315/325/335

M 48 70" 172

Deadlift

3X335
3X325
3X325
3X325
3X325
-----------------------
Compare to 071108

3X315
3X315
3X320
3X325
3X330

275
295
315
325
335 F

have not read the deadlift chapter in rip's book yet. will be better prepared next time around.

40m,72/229(post holiday 7lb added)
325x3
350x3
375x3
390x3
400x2 failed on 3

23/m/190
332lb 3reps new pr!!!!

22/m/190
wod 332lb 3reps
new pr!

22/m/190
wod 332lb 3reps
new pr!

Cleans in lieu of dead lift.
131 X 3
141 X 3
141 X 3
141 X 3
141 X 3

225 x 3
265 x 3
265 x 3
275 x 3
275 x 3
280 x 3

26yom/175

315
345
365
385
405 (fail, 2 reps)

32 YOM 197#

135/225/315/365/415 (Very bad form)

CFWU x2

WOD

3x125 Kg
3x130 Kg
3x136 Kg
3x140 Kg
1x140 Kg

Jennie: 26 F 160# 5'9"
155-165-175-185-195

Shelly: 30 F 130# 5'4"
115-140-165-170-175